BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up | 10:00 2 rounds: 200-meter run Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Band warm-up | 5:00 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 banded sumo-stance good mornings 250717 (AMRAP – Rounds and Reps) – RX – AMRAP 16: 200-m run 100-m double-DB farmers carry (35/50 lb) 1:00 plank hold – INTERMEDIATE – AMRAP 16: 200-m run 100-m double-DB farmers carry (20/35 lb) 1:00 plank hold – BEGINNER – AMRAP 16: 200-m run 50-m double-DB farmers carry (10/15 lb) :30 plank hold from the knees – MASTERS 55+ – AMRAP...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 2 Rounds of: 10m Bum kicks 10m Straight leg bounds 5 Rolling deck squats 10 Air squats 10 Alt. Single leg good mornings 10 Baby burpees Workout (Time) Team of 2. 3 x 10 min on / 2 min off: Buy in: 400m Run (together) 40m Burpee broad jump (4x10m) 50 KB Deadlift 2 x 24/16kg – 53/35lbs 60 Wall balls 6/4kg – 15/10lbs to 10/9ft Warm up Copenhagen plank 3 x 20-30 sec each side

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-45:00 Workout 1: 250716ish 55:00-70:00 Workout 2: 250717 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 1 set: 3:00 run, row, bike, or ski 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats 1 set: 10 snatch deadlifts 10 snatch deadlifts to mid-thigh 10 snatch deadlift and shrugs 10 muscle snatches 10 overhead squats 10 hang squat snatches 10 squat snatches Every 2:00 for 5 sets: 1 snatch – Build in load.– Use the first three sets to move through full range of motion and elevate your heart rate. – Focus...

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 3 sets: :20 up-downs :10 rest :20 air squats :10 rest :20 PVC pass-throughs :10 rest :20 PVC overhead squats :10 rest Snatch (- RX – On a 20:00 clock: Build to a 1-rep-max snatch – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) 2 sets: :30 scorpion stretch hold/side :30 couch stretch/leg – AT-HOME – (10 Rounds for reps) – AT-HOME – EMOM 20: Min. 1 | 3 burpees + max vertical jump Min. 2 | :30 max-rep alternating dumbbell squat snatches (35/50 lb) – Use one dumbbell. Clean and Jerk (Wave 1: 72% x 3 77% x 2 82% x 1 Wave 2: 77% x 3 82% x 2 84%...